10 Basic meditation techniques for beginners are simple, easy, and quick to do. The idea is to start with a basic technique and get used to doing it every day.
After talking about meditation for a while now, I am confident enough that it will work for everyone.
I was giving it a two-month trial to see how much of a change I noticed.
Because of this I now know and can share with you all the wonderful benefits I have gotten in just 60 days of doing it once a day.
The problem with being a beginner to meditation is that there are literally hundreds and thousands of different techniques.
It’s overwhelming to even understand what makes one special compared to another when you haven’t a clue what you should try first or even what to expect when you do it.
Trust me when I say you can’t just search for meditation techniques for beginners and get a simple answer.
I spent the last few months looking at many things but none gave me what I wanted to find.
Because of this reason, I decided to make this post something different than the rest. I am just gonna list several popular types that will get you started the best way possible.
My top 10 best meditation techniques for beginners
- Sitting meditation focused on breathing – This is the simplest thing to do and won’t consume a bunch of time. The reason I picked it first is that the idea is to gain a feeling for what you are doing. Sitting can be done on two different things such as a chair or a cushion.
- Guided meditation for body awareness – This is actually the very first type I tried, the problem when I started is that it took 30 mins and I was confused about what I was doing. There are several different tips for meditation and I will list them in the next section of this post.
- Do nothing meditation – The entire point of this meditation is to try not to think about anything. Don’t focus on your body and don’t focus on your breath. There is only one real focus and that is to prevent yourself from having any thoughts. The trick is you will think about things so when you notice you are doing that, you stop it.
- Sitting meditation where you listen to sounds – There is only one way to do this and it’s to find a quiet place and try to listen to any sounds you hear. It’s a challenge because even silence will bring thoughts about not being able to hear anything or feeling like you are hearing things that aren’t actually happening.
- Body pain meditation while sitting – Try to meditate when you are in pain from something. I did this by accident and it was a very odd feeling. I am only talking about pain from stuff like cramps, strains, headaches or anything that isn’t extremely jarring. When you focus on it somehow you will experience the pain as it intensifies and goes down.
- Vision meditation – Find a few images that you consider relaxing to look at. The guided meditation I started with said to see yourself on a beach on a sunny day, fishing or walking through the forest. None of these are tranquil in my mind I usually find myself in a cave looking at different shapes that are changing as I explore the cave.
- Affirmation meditation – Create an affirmation that you can repeat over and over for the length of your session. You will likely memorize it pretty easily and this will be useful in trying to replace a negative thought. The trick with an affirmation is to believe that it’s possible prior to use it. If you don’t think you can achieve it don’t use it.
- Gratitude meditation – For this one, it helps to have been keeping a gratitude journal. This way you can figure out a few things that mean the most to you that you are grateful or thankful for. Then it’s just a matter of thinking of those for the duration.
- Countdown meditations – Just as the name implies it, with this type of session you will want to start with a number such as one hundred and simply count down to 1. After doing that you can try it again or change numbers to something like fifty then count down to 1. The point is to keep your focus on the numbers. Try to do this a few times when you just wake up while laying in bed. I couldn’t keep myself awake the first few times I tried from one hundred to 1.
- A storied meditation – Do you happen to know a great positive story that you can tell yourself while sitting and relaxing? If so just practice trying to see the story as you think about it. Believe it or not, I tried once with the little engine that could,(it came up in an article I was reading) since the book I remembered had images I found it easy to do.
Realize that there are millions of different meditations you can search and find and there are even courses out there which will take you from beginning to intermediate over the course of a year.
This post is aimed at getting you used to what mediation is and if you would like a full on course to do so then you can check out this one.
12 Best Tips For Meditation
During my first meditation, I wasn’t all that sure of how or what I would be doing. Once my eyes were closed I thought each vision would be simple to see.
When it wasn’t I panicked a bit and was trying to force images to show up by squeezing my eyelids tighter.
This didn’t work and immediately after it was over I began to search for what to expect for in the future.
Clearly, there are a bunch of people who practice meditations every day and even do it full-time for entire days or weeks.
This is not the point of this post, I am not such an expert but I do find the benefits of practicing worth the little amount of time it actually takes to get used to things.
For these reasons, I have searched and found out what many have proclaimed as the best tips about meditation. Here are the results that I found:
- Learn all the benefits before you start, this will help you relax your mind and body so that you can sit still for a few minutes right off the bat.
- Start small with 3 minutes at first and then add a minute each time you try for the first week or two.
- Figure out ahead of time what you find more comfortable a chair or a cushion.
- The time of day needs to be set so you gain consistency, this way you know that you have the time needed as well.
- Pick a place that is distraction free and quiet, this way you won’t get interrupted or have to stop before your time is up.
- Breathing is best when you only use your nose, this will prevent you from dry mouth or having to swallow often.
- Don’t try it if your hungry or full, because both can take you away from the purpose of your session.
- When you know the time and are prepared you can practice with some warm-up breathing or look at images.
- One thing you can try is to relax your jaw and see if you can keep it relaxed. Mine still hasn’t stayed relaxed for long.
- Beware that your eyes can become distracting, mine don’t always want to stay still and will change your visions.
- Try to stay in the present moment and not allow yourself to fantasize.
- Overall catch yourself when thoughts drift away because they will do that all the time.
Those are the best of the tips I not only found but also experienced myself so far.The eyes are the hardest thing to relax in my effort because there doesn’t seem to be a way to stop using them even when you are thinking about other body parts.
Some additionals information for beginners
When I first started I followed a guided meditation from Mindvalley, but you are gonna see many different options on youtube or lots of other sites. The best advice is to find something you believe will be the most comfortable and relaxing.
After that, it’s just a matter of practicing consistently until you find yourself craving to do it. This could take a few weeks to almost a year before it’s completely part of your life.
I was able to crave it within the first month of trying, but I knew that it would be beneficial, I had an open mind about it, and I was really trying to find a way to relax all the constant thoughts in my mind from just being active.
Really I have been impressed with the peace and the calmness I get right after doing it. For you, it might take more effort but it’s worth it when you make this a good habit.
The visualizations I experience are not very strong so I have been a bit disappointed in terms of seeing images that I try to see. I am hoping that it will come with practice but have also found out something.
Some people are better using sounds to really feel the object they are imagining instead of seeing them in there minds. Creating ways to practice hearing sounds, seeing images, and even smelling scents of things will help you feel them.
Personally, I haven’t tried to use a cushion yet, except I set up a chair with a back pillow to keep my posture as recommended. But if you like you can get a cushion here at a really cheap price.
One more thing for easy meditation and beginners
Trying to do it for a long session before you are ready can lead to losing focus too early. For that reason, it’s best to just slowly add time as you go and to schedule the time to do it.
After you are comfortable with the process you can make goals to achieve certain things. An example is when you figure out your beliefs and values, you can link your meditations to those more.
Journal about each experience so that you will have a way to track progress. I look back on my 2 months and see a big difference not only in my thoughts but also in confidence and self-esteem.
One reason I started to enjoy doing it was because it shut down all negative thoughts and created a perfect environment for me to change bad habits. These are very noticeable since I know how to catch negative thinking before it can linger and depress me.
Hopefully you have enjoyed these 10 basic meditation techniques for beginners and be sure to let me know how it goes for you. I will continue to post about different techniques and other useful experiences I have, so you can look forward to that.